Monthly Archives: January 2018

Friday 2/2/18– developmental group ran 8x200m fast and 6 x 75m with drills. Those competing at sectionals ran 1k at goal mile followed b a quick rest and 300m fast followed by 4 x 200.

Thursday 2/1/18-recovery run.

Wednesday 1/31/18-most kids ran 10-15 minutes easy followed by 4.25-6.2 miles up tempo followed by 10x100m. Those on the sectional squads ran a workout, guys ran 4x800m at goal 32 on a 4:45 c, top guys avg’d 2:18-19, followed by 2 laps easy and 6x400m at goal mile pace on a 2:10c., top guys avg’d 63. 2 laps down followed by upper body lift. Gals run 4 x 600m at goal mile pace on a 1:1 rest cycle followed by 2 laps easy and 8x400m on a 1:1 rest. 2 laps down and same upper body lift.

Monday 1/22/18-10:00 warm-up, followed by 4 x 100m and most kids ran 16-25x400m on a 2:10, 2:40, or 3:00 cycle. Top dogs ran 4 x 800m with full rest (7 min) times were 2:11, 2:10, 2:07, 2:03 for top guys, gals ran an 800m at goal mile (Kavya led in 2:29) followed by full rest and 3 x 500 at 1:31, 1:33, 1:33 with 5 min rest and 2 x 400 at 71 and 70 . Maddie and Jillian ran 2 x 2000m at 3200 pace followed by 4×400 at 81.. everyone ran 2 laps down. squatters squatted 3 sets of back squat (120- 155,) and 3 sets of front squats 1000-125.

Sunday 1/20/18-top guys run 8.5 miles steady at 6:20/ mile followed by 10 x 1000m

SATURDAY 1/19/18- PRACTICE AT HIGH SCHOOL SOUTH 8:30 AM- Bunch of different workouts-most kids warmed up for 15 min, SDS (8) followed by 30-40 x 200m with 125m jog dudes who races yesterday ran 13 miles on TP at 6:30/ mi and completed 10x100m. Jillian and Maddie ran 2 x 1600m at G 3200m pace followed by 4x400m at a little faster than goal- generous rest. Ladies MD group ran Bowerman drill 600-200 with 30 rest- Kavya ran 145/35- Kelsey right behind- followed by a jog and 10x200m fast with 125m rest jog. Austin Andrew and Lunders ran 4x800m at goal 32 (4 min rest) followed by 8×400 at 70-72 (3 min rest) 2 lap cooldown for everyone.

Friday 1/19/18– distance run of 6-8 mi and upper body lift for top ladies. Top dudes competed at State Relays- BOYS WIN!!

Thursday 1/18/18-pre meet for dudes, NJ state relays for gals, for those not competing this weekend kids ran 1200m at goal mile effort followed by 8 x 75m sprints.

Wednesday 1/17/18-either pre meet for gals or run of between 6-8.5 miles.

Tuesday 1/16/17-45 pushups, 150 situps, most kids ran 3 miles easy followed by 3 miles progressive led by top dudes in 16:45 finished with 10 x 100m. Those expected to compete this weekend ran 3-4 miles up, 3 (ladies)-3.5 (dudes) at around LT followed by 10x100m barefoot strides, dudes deadlifted 180 lbs (3×5) and benched 105. (5×5)

Monday 1/15/18-15 min up, SDS (8) dev group ran between 16-24x 400m on a 2:15, 2:45, and 3:00 cycle. Those expected to run this weekend ran 600-800m at goal pace followed by 10x 200m at 30 (dudes)- 35 (ladies), 2 laps down and squat routine.

Saturday 1/13/18-either Lavino relays or long run of between 10- 14.5 miles.

Friday 1/12/18-either pre meet or 1200m time trial followed by 75 m sprints.

Thursday 1/11/18-distance run or peddie meet

Wednesday 1/10/18-moderate run followed by mile reps at 75% of max- top gals ran 6:30/ mi- top dudes 5:45

Tuesday 1/9/18– 15: 00 up SDS (8) followed by developmental groups ran 18-25x 375m in our parking lot on a 2:10, 2:40 and 3:20- top dogs and doggettes ran through their goal paces with generous rest. Top guys ran 2 x 750m (2:10/2:08) at goal 3200 pace followed by 8 x 375m (59,57,59,58,57,58,59,56) at goal mile pace, top ladies ran 2 x 750m (2:27, 2:28) at goal mile pace followed by 6 x 375 at between 800-1600m goal pace short cooldown followed by squat routine. Other pirates competed at Peddie- some great marks were made Jillian won the distance events, plenty of PR’s over 800m King Kong Lundy took the 800, Ninad and Ben Fanta impressed in the 3200.

Monday 1/8/18-please run 70 minutes on a treadmill or safe road at maintenance pace- top guys are going to run 10 miles at 6:20/mi, top ladies 8.5 at 7:20/ mi. I will post race assignments tonight if I can. Peddie bus leaves at 5:30- meet begins at 6:30!